If you’ve never done therapy before, it’s normal to feel unsure—especially as a student. Many people worry they’ll say the “wrong thing” or won’t know where to start.
Here’s what the first session typically looks like, so you can walk in (or log in) with more confidence.
Most first sessions usually include:
A brief introduction: how counselling works, your rights, confidentiality, and boundaries
Your story (at your pace): what brought you here, and what has felt heavy or overwhelming
Your goals: what you’d like to feel or notice shifting in your day‑to‑day life
A plan: how you and your therapist will work together, and what the next few sessions may look like
It’s not a test or an interrogation. It’s a supportive, two‑way conversation designed to help you feel understood, respected, and a little less alone with what you’re carrying.
If you’re nervous, you can literally start with:
If cost is a concern, many students have counselling benefits through their student plans. If you’re a Western student, you may have coverage up to $1,200 per student year for eligible providers.
If booking online feels like too big of a step (especially if a credit card is required to reserve), you can start with a free 20‑minute matching consult instead—no commitment needed.
You can learn more about how to use your benefits here - UWO student benefits explained
Book a free 20‑minute matching consult and we’ll help you choose a therapist who fits your goals and preferences (including online options).
Note: This article is general education and not a diagnosis or medical advice. If you feel unsafe, call 9‑1‑1. In Canada, you can call or text 9‑8‑8 for 24/7 support.